On road trips, it can be easy to satisfy a grumbling belly with stops at gas station convenience stores and fast-food drive-thrus. But the sweet and salty fare at these spots can invite overindulgence and leave you feeling rotten in the long run. Those
ultra-processed foods can send your blood sugar soaring, only for it to drop dramatically a short time later, and that can make you feel sluggish.
Not exactly what you want when trying to stay alert and focused while driving.
“It’s so easy to eat the entire bag of chips or brightly colored candy when you are bored with nothing but the highway in front of you,” says Cordialis Msora-Kasago, RDN, a Los Angeles–based dietitian and founder of African Pot Nutrition.
Rather than tossing a bag of chips and a package of gummy bears into the back seat, consider packing these nine good-for-you snacks that are packed with nutrients and will give you an energy boost for your next road trip.
In the summertime,
blueberries are a smart seasonal choice for the road that are bite-sized and easy to pack. Plus, they’re really good for you. A
cup of blueberries contains about 85 calories and less than ½ gram (g) of fat. And you’ll get 3.6 g of dietary fiber and 14.6 milligrams (mg) of
vitamin C, making them a good source of the nutrient.
“Blueberries are easy and super healthy, and they offer a perfect blend of sweetness and tartness to eat while on the road. Wash them, let them completely dry, then bag them so they are ready for the perfect road trip snack,” says Brenda Braslow, RDN, a Denver-based dietitian nutritionist for MyNetDiary. And don’t forget to keep them in a cooler so they don’t spoil.
You can freeze snack-sized cheese like string cheese or mini wheels if you need them to last an entire day of travel, but they can safely remain at room temperature for about two hours.
These low-calorie snacks are loaded with
protein, making them a smart, energy-boosting snack for the road. A stick of low-moisture, part-skim mozzarella cheese (28 g) has about 80 calories and 7 g of protein, as well as 150 mg of calcium, making it a good source.
For a low-calorie, nutritious snack, Msora-Kasago suggests colorful, fresh sliced veggies like bell peppers,
carrots,
celery, and cucumbers. Red bell peppers are an excellent source of vitamin C, with 118 mg per sliced cup.
Stash them in a cooler so they stay cool, crisp, and more appealing when you’re rummaging around for something to nosh on.
Also make sure that your snacks are easily accessible, says Caroline West Passerrello, RDN, a spokesperson for the Academy of Nutrition and Dietetics, who’s based in Pittsburgh. If you stow them away deep in the trunk, you won’t be able to get to them when you need them, and that might tempt you to stop for fast food or packaged snacks at the gas station.
Grapes travel well and are easy to pack, in addition to being a healthy snack, says
Kathy Isacks, RDN, CDCES, of MyNetDiary in Denver. A cup of red or green grapes contains 104 calories; it is a good source of vitamin K and offers some
potassium.
Wash a bunch of grapes, stash them in a bag or covered container, and then eat them. One caveat: If you’re packing snacks for small children, whole grapes can be a choking hazard, so either cut them into sections or choose something else.
Nuts are packed with nutrients, but they’re calorie dense, too, so watch out for serving sizes. Depending on the type of nut, 30 g might contain 180 to 225 calories. However, nuts are a good source of protein, with 7 g per 30 g (about a palmful) of mixed nuts, and they contain
unsaturated healthy fats, which do not raise
blood pressure and can help you stay fuller longer. Read nutrition labels and choose varieties that contain no added salt, sugar, or oils.
Nut butters come in several varieties, such as almond, cashew, peanut, walnut, or various blends. When packaged into pouches, nut butter can travel well, says Passerrello; just knead and squeeze. They can give you a nice boost of protein, and some versions are even sugar- or salt-free. One serving of
almond butter (about 2 tablespoons, or 32 g) contains just over 200 calories, 7 g of protein, and 3 g of fiber.
You have tons of options when choosing dried fruit, from raisins and cranberries to mangoes, pineapple, and apricots. Dried fruit doesn’t take up a lot of room, isn’t messy, and contains a variety of nutrients, including potassium,
iron, and fiber. Raisins, dates, and dried cranberries also contain
antioxidants, which can help fight
inflammation.
One thing to consider: Are you likely to eat a lot of dried fruit quickly without realizing how many calories you’ve consumed? “Dried fruit is concentrated,” Passerrello says. There is more sugar and fiber in it cup for cup compared with whole fruit, she says. “So you want to be mindful of portion sizes.”
One hundred grams of fresh apples has 10 g of sugar, for example, while the same amount of dried apples has a whopping 57 g of sugar.
Pack your own bag of air-popped
popcorn to take on the road. It’s a whole grain, so it’s a good source of fiber, with 2 cups containing 62 calories and 2.4 g of fiber.
Plus, the snack contains antioxidants like polyphenols, which protect against inflammation. But skip the salt, butter, and artificial flavorings. Instead opt for heart-healthy oil like avocado or olive oil, and stick to low-salt, low-sugar seasonings such as black pepper, rosemary, garlic powder, and smoked paprika.
Passerrello recommends a balanced mix of three foods: whole grains, dried fruit, and nuts and seeds. Pick one item from each category and blend. “It doesn’t have to be expensive,” Passerrello says. “It just has to be what you’ll eat.” Again, remember that nuts and dried fruit are nutrient dense but also calorie dense, so watch the portions.
Rachel Green
Rachel Davis
Derek Schulz
Sophia Martinez
Dr. Amara Okafor